3 Ways to Fuel Like an Athlete

Food and fitness go hand in hand: “By eating right, an athlete can handle harder, longer workouts—and will recover faster,” says Shawn Hueglin, Ph.D., R.D., a sports dietitian with the United States Olympic Committee. Nutrition has a huge impact on your ability to push past your physical limits, too. The right nutrients can give you the energy you need to tackle a grueling sweat session—and stimulate your brain, says Hueglin.

Just like with your fitness routine, you should aim to switch things up nutritionally, too. “By eating lots of different (healthy) foods, you’ll inevitably get a wider variety of nutrients, and you’ll be less likely to miss out on certain ones,” says Hueglin.

What—and how much—you eat is crucial, but so is when you eat it. Getting a good mix of carbs and protein is key—but you’ll want to get more of the former and less of the latter the closer you are to go time. Whether you need quick energy a few minutes before your workout or you have time for a full meal, these picks will help you push your body to perform its best.

If You Have… 1-2 Hours
Eat a meal with a good combo of easily digestible carbs and protein (3:1 is a good ratio to aim for). Smart picks include oatmeal with nuts, berries, and flax seed, or eggs scrambled with veggies like sweet potato and spinach.

If You Have… 30-60 Minutes
Downsize your portion, and stick to easily digestible carbs with less protein. Whip up a smoothie with water, frozen berries, whey protein powder, and a frozen banana, for example. Or deck out a slice of toast with almond butter and fruit preserves. Another option: Have some Greek yogurt with berries.

If You Have… Less Than 30 Minutes
Suck down some easily digestible carbs from a sports drink (like Gatorade Endurance Formula), or pop a gel or gummy with caffeine (like GU Chomps).